Training Tips from Heather Mitts

Heather Mitts, a two-time Olympic gold medalist, came back from blowing out her knee in 2007. She missed the World Cup as a result, and shared how painful it was to sit out such a big event.

"Injuries suck," Heather said, "but they also motivate you to pay attention to your training and come back even stronger." She shared the moves that strengthened the muscles supporting her joints and ligaments, making it possible for her to return and start every game for the U.S. at the Beijing Olympics.

Training tips

Strength and balance go hand in hand. For sports like soccer, which rely on quick changes of direction, improving agility is vital. Being strong and stable will help do that. Remember: The weight room doesn't have to be about lifting like crazy and bulking up. Get com fortable with basic strength moves to elevate your game.

Bench Squats

1. Stand in front of a bench with one leg slightly raised
Use 2-lb. weights held straight out to counter balance yourself as you start. Relying on a single leg will improve your balance.

2. Sit into the squat
Lower yourself toward the bench as if you were going to sit. Try not to lean forward -- it lessens the impact of the exercise. Keep the motion steady and gradual to get the most benefit.